Tag

CrossFit Opus

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 20 hanging leg raises 20 sit ups 20 flutter kicks / leg 60 sec plank...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 5 Power Snatch @ 95/65 10 OH Lunge w/ BB 5 Burpee over bar

SKILL: Snatch – Burgener warm up WOD: 30 min EMOM 1 rep of Bear Complex add / subtract weight as needed.

LIFT: Clean & Jerk – 7 x 1 WOD: Partners A) Row 1000m B) AMRAP of 5 push press + 5 pull ups Complete 2...

LIFT: Press – 5 x 3 WOD: EMOM x 20 A) 3 Muscle ups (sub 6 C2B) B) 10 Russian step ups – HAP C)...

SKILL: Atlas stone cleans / sandbag cleans WOD: Partners – similar strength 6 Rounds A) 200m Run B) max distance sandbag or stone carry

LIFT: Deadlift – 5 x 5 WOD: 200 walking Goblet lunges @ 24/16 kg -every drop complete a 50 foot bear walk-

LIFT: Bench Press – 3 x 5 WOD: 2 Rounds 400m Run 50 Box Jump @ 24/20 400m Run 50 Heavy KB Swings

SKILL: KB snatch drills WOD: 8 Rounds 5 KB Snatch per side @ 24/16 kg 10 Ring dips 40 Double under’s -30 sec rest between...

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 500m Row -Rest as needed between rounds-